How Much Sleep Do We Really Need?

 

Recommended Sleep 

On average, how much sleep do you get each night?  Are some nights better than others?  According to the Sleep Foundation, research shows that most healthy adults need at least seven hours of sleep each night (but no more than nine).  Babies, young children and teenagers need even more as they are still growing. (How Much Sleep Do You Need?)  

 

If you depend on caffeine to get you through the day or you sleep in on your days off, you might not be getting enough sleep 

 

However, knowing how much sleep we need, and getting it, are two different things.  Luckily, there are things we can do to promote sleep.  But first, let's remind ourselves of why sleep is so important. 

 

Benefits of Sleep 

When you sleep, the body repairs and maintains nearly every part of you.  Affecting you both mentally and physically.  According to Sleep Foundation's article 8 Health Benefits of Sleep, a good night's sleep helps: 

1. Improve energy levels and mood 
2. Promote a healthy heart (lowers heart rate and blood pressure) 
3. Regulate blood sugar 
4. Improve mental function (memory, cognitive thinking) 
5. Restore immune system 
6. Relieve stress (reduces anxiety, depression) 
7. Improve athletic performance and recovery 
8. Maintain a healthy weight 

Not Enough Sleep 

Now for the flip side. According to AARP's article 7 Surprising Secrets to a Good Night’s Sleep, studies show that a chronic lack of sleep has been linked to various health issues.  Such as: 

• High blood pressure 
• Diabetes 
• Heart attack 
• Heart failure 
• Stroke 
• Obesity 
• Depression 
• Reduced immune system 
• Higher stress levels 
• Lower sex drive 

What about people who say they routinely get by on less than 6 hours of sleep a night and feel fine?  According to Medical News Today's article Medical myths: How much sleep do we need?, the experts say this is a myth and it is rare for anyone to function on less than 6 hours of sleep.  More likely, these people are just used to the negative effects of not enough sleep.  That doesn't mean their bodies don't need more sleep. 

 

Some rare individuals do seem to function fine on less sleep. This might be due to a rare genetic mutation, but it's rare.  The scientists want to emphasize that this is rare. So don't try this at home. 

 

Tips for Healthy Sleep 

As you can see, it's important to make sleep a priority in our life and allow time for it.  But there are only so many hours in the day and it’s tempting to use some of our sleep time for something else.  Important stuff like playing video games and binge watching TV.  We pay for it in the long run though.   

 

And yet sleep quantity is not enough.  We also need sleep quality.  We might technically get the sleep hours we need, but if our sleep is interrupted or fragmented we might not feel refreshed.  Improving our bedroom setting and sleep habits can help with this.  For example, check out these 20 Tips for How to Sleep Better: 

1. Invest in a better mattress and bedding 
2. Block out light 
3. Minimize noise 
4. Set the thermostat to 65 to 68 degrees Fahrenheit 
5. Get at least seven hours of sleep 
6. Set your alarm for the same time each day, even days off (and go to bed at same time each night) 
7. Keep naps around 20 minutes 
8. Relax for 30 minutes before bed 
9. Disconnect devices in the hour before bed 
10. Get 30 minutes of natural light exposure each day 
11. Exercise for at least 20 minutes each day 
12. Limit caffeine after 2:00pm 
13. Be mindful of alcohol in the hour before bedtime 
14. Eat dinner a few hours before bed 
15. Limit nicotine use and smoke exposure 
16. Reserve your bed for sleep and sex only 
17. Get out of bed after 20 minutes if you can't sleep 
18. Keep a sleep diary 
19. Consider supplements 
20. Talk with a doctor  

Personal Experience 

When I worked it was a challenge to get seven hours of sleep each night.  Even if I could force myself to stop doom scrolling the news or watching YouTube videos, I still had to turn my brain off.  Not easy to do if something work related was worrying me.  And I always seemed to wake in the middle of the night, not sure if I would get to sleep again before the alarm went off. 

 

Now that I'm retired and have more time, my sleep habits have improved.  I still wake in the middle of the night.  But now I don't have the added stress of knowing I have to get up for work.  If I need to, I can sleep in, or take a nap in the afternoon. (Yes, I'm gloating.) 

 

If you can’t sleep, there are multiple ways to relax in bed: 

• Count sheep 
• Deep breathing 
• Meditation 
• Listen to relaxing music or white noise 
• Relax your muscles one body part at a time 
• Make up stories 
• Visualize a peaceful setting 
• Tell yourself to stay awake 
• Have sex, etc.   

Me, I usually listen to a podcast.  A boring or soothing one is best.  I focus on that and my brain relaxes enough that I usually go back to sleep in minutes.   

 

How about you?  Are there any tricks you use to fall asleep?